dumbbell fly on exercise ball
A chest exercise targeting the pectorals, performed with dumbbell.
How to do dumbbell fly on exercise ball
Sit on an exercise ball and hold a dumbbell in each hand.
Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
Extend your arms straight up above your chest, palms facing each other.
Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
Repeat for the desired number of repetitions.
Muscles worked
Primary (target)
Secondary
Related exercises
Track dumbbell fly on exercise ball in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →